BMR & TDEE Formula Used
Mifflin-St Jeor Equation (BMR)
Male: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
Female: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TDEE = BMR × Activity Multiplier | 1 kg Fat ≈ 7,700 kcal
Understanding Calorie Deficit and Surplus
Weight changes depend on energy balance. A calorie deficit occurs when you consume fewer calories than your body expends (TDEE), causing weight loss. A calorie surplus occurs when you eat more calories than burned, leading to weight and muscle gain.
How to Use This Calculator
- Choose whether your objective is Weight Loss or Weight Gain.
- Enter your personal metrics (gender, age, height, current weight, target weight).
- Select your daily physical activity level and target weekly pace.
- Review your maintenance TDEE, recommended daily calorie intake, and estimated goal completion timeline.
Frequently Asked Questions
How many calories make one kilogram of body weight?
Approximately 7,700 calories equal 1 kg of body weight (fat/tissue). A daily deficit or surplus of 500 calories results in about 0.45 kg loss or gain per week.
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy burned at total rest. TDEE (Total Daily Energy Expenditure) is BMR adjusted for physical activity level.
What is a safe calorie deficit for sustainable weight loss?
A daily deficit of 300 to 500 calories (losing 0.35 to 0.5 kg per week) is widely considered safe, sustainable, and optimal for preserving lean muscle mass.